Exercise Facts
| Movement Pattern | Push, Vertical |
|---|---|
| Muscle Group | Core, Shoulders, Triceps |
| Equipment | Barbell, Dumbbells |
| Environment | Gym, Home |
| Skill Level | Intermediate |
| Series | — |
Overview
The Overhead Press, also known as the Strict Press, is one of the purest tests of upper-body strength and stability. Performed standing, it requires coordinated force from the shoulders, arms, and core to lift weight overhead with control.
This movement trains the deltoids, triceps, and upper chest while demanding full-body tension to stabilise the spine. Because the lifter must support the weight without leg drive, the Overhead Press builds raw pressing power and teaches postural discipline.
To perform the lift, set the barbell at shoulder height in a rack, grip slightly wider than shoulders, brace the core, and press straight up until elbows are locked and biceps align with the ears. Lower under control to the start position.
Common faults include over-arching the back or pressing in front of the body. Cue “ribs down,” “press to the ceiling,” and “tight glutes” to maintain alignment.
Programming can vary between strength (5×5), volume (3×10), or endurance (sets of 15–20). For RB100-style challenges, 100 strict presses at a light load test muscular endurance and shoulder resilience.
Setup (Steps)
Barbell at shoulder height, feet shoulder-width, core tight.
Execution (Steps)
Press weight overhead to full lockout. Lower under control.
Coaching Cues
“Brace. Straight line. Finish tall.”
Common Faults & Fixes
Arching → glutes tight. Bar forward → head through.
Programming Ideas
5×5 for strength; 100 reps for endurance.
Variations
Dumbbell press, seated press, push press.
Regressions
PVC or band press.
Standards & Competition Notes
Elbows locked, bar over midfoot.
Safety Notes
Avoid overextension; use spotters for heavy loads.
